Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 10401–10450 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 10401 | Lamb, New Zealand, imported, testes, raw | Lamb, Veal, and Game Products | 11.00 mg | 3% | USDA_SR |
| 10402 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, cooked | Lamb, Veal, and Game Products | 11.00 mg | 3% | USDA_SR |
| 10403 | Babyfood, plums, bananas and rice, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10404 | Babyfood, vegetables, mix vegetables junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10405 | Babyfood, dinner, vegetables, noodles and chicken, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10406 | Babyfood, meat, chicken, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10407 | Babyfood, meat, veal, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10408 | Babyfood, meat, beef, junior | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10409 | Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10410 | Egg, white, raw, frozen, pasteurized | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10411 | Egg, whole, cooked, scrambled | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10412 | Egg, whole, cooked, omelet | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10413 | Egg, white, raw, fresh | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10414 | Cheese, cottage, nonfat, uncreamed, dry, large or small curd | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10415 | McDONALD'S, Strawberry Sundae | Fast Foods | 11.00 mg | 3% | USDA_SR |
| 10416 | Mollusks, clam, mixed species, canned, liquid | Finfish and Shellfish Products | 11.00 mg | 3% | USDA_SR |
| 10417 | Beverages, rice milk, unsweetened | Beverages | 11.00 mg | 3% | USDA_SR |
| 10418 | Beverages, tea, instant, lemon, with added ascorbic acid | Beverages | 11.00 mg | 3% | USDA_SR |
| 10419 | Bread, cinnamon | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10420 | Cake, snack cakes, not chocolate, with icing or filling, low-fat, with added fiber | Baked Products | 11.00 mg | 3% | USDA_SR |
| 10421 | Sauce, barbecue, SWEET BABY RAY'S, original | Soups, Sauces, and Gravies | 11.00 mg | 3% | USDA_SR |
| 10422 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10423 | Beef, loin, top loin steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, select, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10424 | Beef, round, eye of round steak, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10425 | Beef, round, eye of round roast, boneless, separable lean only, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10426 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, choice, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10427 | Beef, loin, top loin steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10428 | Beef, round, eye of round roast, boneless, separable lean and fat, trimmed to 0" fat, select, raw | Beef Products | 11.00 mg | 3% | USDA_SR |
| 10429 | Cherries, sweet, raw | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10430 | Boysenberries, canned, heavy syrup | Fruits and Fruit Juices | 11.00 mg | 3% | USDA_SR |
| 10431 | Frankfurter, meat and poultry, cooked, boiled | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10432 | Braunschweiger (a liver sausage), pork | Sausages and Luncheon Meats | 11.00 mg | 3% | USDA_SR |
| 10433 | Turkey, whole, skin (light and dark), raw | Poultry Products | 11.00 mg | 3% | USDA_SR |
| 10434 | Babyfood, cereal, oatmeal, with applesauce and bananas, junior, fortified | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10435 | Babyfood, cereal, oatmeal, with applesauce and bananas, strained | Baby Foods | 11.00 mg | 3% | USDA_SR |
| 10436 | Yogurt, Greek, plain, whole milk | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10437 | Kefir, lowfat, strawberry, LIFEWAY | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10438 | Yogurt, Greek, nonfat, strawberry, DANNON OIKOS | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10439 | Yogurt, Greek, nonfat, vanilla, CHOBANI | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10440 | Ice cream bar, stick or nugget, with crunch coating | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10441 | Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim) | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10442 | Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10443 | Yogurt, Greek, plain, lowfat | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10444 | Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10445 | Milk, buttermilk, fluid, cultured, lowfat | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10446 | Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10447 | Cream, whipped, cream topping, pressurized | Dairy and Egg Products | 11.00 mg | 3% | USDA_SR |
| 10448 | Fast foods, strawberry banana smoothie made with ice and low-fat yogurt | Fast Foods | 11.00 mg | 3% | USDA_SR |
| 10449 | Tomato juice, canned, without salt added | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
| 10450 | Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt | Vegetables and Vegetable Products | 11.00 mg | 3% | USDA_SR |
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